Plant-Based Weight Loss Manifesto (Explained Step-By-Step)

Are you struggling to lose weight on a plant-based diet? For many, plant-based diets and weight loss are synonymous, but for others, simply eating more plants just won't cut it. Many plant-based weight loss hopefuls are missing structure and strategy that goes beyond merely "eating more plants"

In this post, I'm going to share my notes from a recent video Plant-Based Weight Loss Manifesto. I hope these notes provide you with a blueprint and the nuanced tactics that you're currently missing. 

Check out the video below for a detailed explanation of the following notes.


6 Key Rules For This Manifesto

  • No calorie counting
  • Feel full eating
  • No extreme exercise
  • Sustain results
  • No crash dieting
  • Health improvement

3 Pillars To Success

  • Food
  • Exercise
  • Mindset 

Pillar 1: Food

  • Fibre & nutrient focus: brown rice, oats, lentils, beans, peas, berries and vegetables (nuts and seeds are high in fibre but also high in calories)
  • 1 potato-based meal daily; jacket spuds, wedges, stews, etc. 
  • Tofu & tempeh max. 3 x per week
  • 1 meal out per week max. — no dessert!
  • Fruit-only meals 2 x per week (increase if progress flatlines) 
  • Wholewheat bread, pasta, processed cereals acceptable - but be mindful! 
  • Fat content - 15-20% of overall calorie intake

Pillar 2: Exercise

  • Focus on steady-state cardio; walking, light jogging, yoga, zumba, swimming, cycling, tai chi, rowing machine, cross-trainer 
  • Benefits of steady-state: less chance of injury, more doable for beginners, don’t stoke appetite as much as HIIT
  • Frequency over volume
  • 2 hours per week for beginners, 3 hours for intermediates 
  • Graduate from least moderate to moderate as you go

 Pillar 3: Mindset

  • Feel deserving of weight loss success 
  • Become aware of emotional eating vulnerabilities 
  • Learn how to distinguish between physical and emotional hunger
  • Learn to stop using food as a tool
  • Deploy patience
  • Journalling


Do you want to learn how to kickstart your body transformation with plant foods? CLICK HERE to get my eBook and discover everything you need to know to get started!

Struggling to master your mind for weight loss? CLICK HERE to learn the tools to overcome the mental and emotional obstacles holding you back from success!